Plantar Fasciitis help

[Paul Swenson]

I've got me a case of Plantar Fasciitis. The course of action so far has been ice, wrapping, no running, some swimming, light cycling, Sun Salutations, advil.

Anyone have some good advice.

[Brick]

I've got me a case of Plantar Fasciitis. The course of action so far has been ice, wrapping, no running, some swimming, light cycling, Sun Salutations, advil.

Anyone have some good advice.

You probably shouldn't run for a while....(I couldn't for 10 months) give the feet some time to heal-- but most importantly: stretching. It's important now, and once you resume activity to prevent re-injury.

I found the elliptical trainer to be much gentler on my feet than running--

[Paul Swenson]

You probably shouldn't run for a while....(I couldn't for 10 months) give the feet some time to heal-- but most importantly: stretching. It's important now, and once you resume activity to prevent re-injury.

I found the elliptical trainer to be much gentler on my feet than running--

I was hoping to start running after the weekend. As long as I don't make it worse I figure I should be alright. Yes I'm a runkie (Run Junkie)

Run N' Fun suggested I get some inserts to stablize my arch. Any truth in that?

[toasthaiku]

Sounds like you're on the right course. Ibuprofen or other NSAIDs help. Inserts and custom orthotics help, too. Wear very good shoes.

I'd caution against running this weekend. P.F. sidelined me for 18 months a few years back. I was stupid about running through pain (while coaching soccer and playing softball) and postponed seeing a doctor. Talk to an Orthopedic doctor or podiatrist first. They can get you on the right track now so you're not a bystander like Brick and I were.

[lostboy]

roll a golf ball or tennis ball along the arch of your foot while you are sitting. this massages it and helps. don't do anything that hurts it like run. The more you run the worse or more persistent it will be.

When I had it a few years ago I put an herbal patch on it and it took it away in a week or so. It was amazing. I can dig up the name if you would like. Just stick it to your foot and leave it on for the day.

[Brick]

Run N' Fun suggested I get some inserts to stablize my arch. Any truth in that?

Orthotic inserts can help--but not all inserts are created equal, you may have to play around with this a bit to get it right. For my foot, I found that a simple cushion insole worked better than something that pushed up against my arch (actually made it worse).

Rolling a can of frozen orange juice under your foot feels really good when the pain gets bad....:D

[Paul Swenson]

Orthotic inserts can help--but not all inserts are created equal, you may have to play around with this a bit to get it right. For my foot, I found that a simple cushion insole worked better than something that pushed up against my arch (actually made it worse).

Rolling a can of frozen orange juice under your foot feels really good when the pain gets bad....:D

I just ran over to RNF and picked up the inserts they suggested. It feels like rocks in my shoes.

[redpic]

roll a golf ball or tennis ball along the arch of your foot while you are sitting. this massages it and helps. don't do anything that hurts it like run. The more you run the worse or more persistent it will be.

When I had it a few years ago I put an herbal patch on it and it took it away in a week or so. It was amazing. I can dig up the name if you would like. Just stick it to your foot and leave it on for the day.

This is good advice, keep the feet warm and massage them to keep lots of fluid in the area to speed up healing. also drink lots and lots of fluids. I used to be a massage therapist and we were able to do wonders with peoples plantar fascitis.

The fascia of your foot is inflammed and dehydrated, in return it sticks to the surrounding tissues so when you run the burning you feel is basically the fascia ripping from the underlying tissue, which in return causes more injury and inflammation. No Good, Sorry to hear it and I hope you are back on your feet in no time!

[Matthew]

When I was in college I used to get it during or after some of our bigger weeks (70-85 miles). I had to eventually switch shoes becuase the orthodics were just to hard on my feet at that kind of mileage. Mine was caused by pronation so what I did was switch to a shoe with some good motion control. My all time favorit and probably the best selling shoe for this is the new balance 858 ST. Lots of other companies make a stability or motion control shoe as well. If your not using one that's the first thing I would try.

[50 Merc]

I've used Superfeet brand in my work boots for about a year now. They were uncomfortable at first, because my arch was so low. Now they work real well and I haven't had any pain for quite a while.
One good exercise my podiatrist gave me was toe curls, wherein you bunch a towel under your foot by curling your toes. That action causes the foot to arch, strengthening the muscles and using them. This is similar to strengthening your wrist by crumpling up a newspaper.

[bcrew]

I'm a lifelong runner who has had PF and hamstring troubles in recent years. The newest fad being promoted by many running coaches and reformed runners these days is; no hard surfaces and instead train on trail/turf/snow surfaces only. I have totally banned myself from running on pavement and asphalt and as a result no more chronic PF or hamstring troubles. Humans evolved as a running, two legged upright species - just not on cement and asphalt surfaces; this stuff is bad!

This, along with these other fine recommendations might help. Good luck!

[Paul Swenson]

I'm a lifelong runner who has had PF and hamstring troubles in recent years. The newest fad being promoted by many running coaches and reformed runners these days is; no hard surfaces and instead train on trail/turf/snow surfaces only. I have totally banned myself from running on pavement and asphalt and as a result no more chronic PF or hamstring troubles. Humans evolved as a running, two legged upright species - just not on cement and asphalt surfaces; this stuff is bad!

This, along with these other fine recommendations might help. Good luck!

I think this episode was caused by treadmill running.

I read somewhere that even with all of the modern technology that goes into running shoes the chances of developing pf has not dropped

[jitterjepp]

Planter Fascist?


What?
My advice. Lighten up. The buckthorn will never listen to you. It grows where it wants.

Kidding..it sounds horrible.

[qheuie]

Inserts seem to have helped my wife. I remember buying at least 5 pairs before she found some that actually worked. Good news, she was able to return the ones that didn't work.

Stretching also has worked to relieve some of her pain.

[bobbkr]

Other fascist plants: poison ivy, stinging nettles, goats heads (thorns)....sorry, couldn't resist.
I can relate to your foot problems Paul. I suffer intermittent bouts of gout in my toe joints. Caused by age, genes, beer :cryin: and eating red meat:cryin:. Luckily, riding a bike doesn't hurt too much unless you have to get off and walk.

[b_rogo]

The only thing that solved my case of PF was custom-molded SuperFeet insoles. They're $80 a pair, but I haven't had even a twinge of pain since I got them

[I_Fall_Alot]

Here is a link to Mayo Clinic's Web page that lists treatments. You may have already been on the site......hope it helps.

http://www.mayoclinic.com/health/plantar-fasciitis/DS00508/DSECTION=8

[Paul Swenson]

Thanks for everyone's advice. The orthotics and ice seem to be helping. I figure if I rest it today and tomorrow I should be able to start running again on Monday.

[Sodbuster]

www.heelthatpain.com

They work great. I also wear Chaco sandals (any high-arched shoe or sandal would do the same) in the house all the time in the winter. Going bare footed or stocking footed is asking for trouble.

[Nutmeg]

www.heelthatpain.com (http://www.heelthatpain.com)

They work great. I also wear Chaco sandals (any high-arched shoe or sandal would do the same) in the house all the time in the winter. Going bare footed or stocking footed is asking for trouble.

I'll second that - those inserts totally work - I actually need to get some more . . ..

Also I would highly recommend the Strassbourg sock - you wear it at night - pick one up at Run and Fun in St. Paul off of Randolph. It stretches out the muscles in the foot at night, so you can walk when you get out of bed in the morning.

[BG128]

Time is the only thing that worked for me, & it totally sucks waiting for your feet to stop hurting. :banghead:

[Don Youngdahl]

.................................. Going bare footed or stocking footed is asking for trouble.

That's been my experience. If you get Plantar Faciitis, it won't heal if you go barefoot or stocking footed around the house, in spite of curtailing running & walking activities.

[Paul Swenson]

I added the night splint and taping. The taping has done wonders. I can even run slow and short. Here's a how to: http://www.nismat.org/traincor/pl_fasciitis.html